I’ve been a big proponent of a healthy sleep schedule in the past. That’s still true! Most of us don’t get enough sleep day-to-day, and that deficit catches up with us all. It’s not just about waking up cranky and tired, either – a lack of quality sleep has the potential to disrupt both mind and body.
As a refresher, here are some of the biggest advantages to a good night’s sleep:
Increased mental sharpness
Efficient memory creation & retention
Improved mood and energy
Improved heart health
Reduced inflammation
Steadier blood sugar
Weight management
Improved physical performance
Immunity boost
Of course, what is a good night’s sleep? It might seem like you can’t have too much of a good thing, but studies indicate that oversleeping can do more harm than good. The ideal for the average adult is somewhere between 7 and 8 solid hours of sleep nightly.
Certain things can alter your sleep needs, such as medical conditions. Your sleep needs will change with age, too. Regardless, oversleeping comes with a cost. For our purposes, oversleeping is defined as sleeping for 9 or more hours each night, uninterrupted.
4 Consequences from Oversleeping
A Red Flag for Underlying Conditions
If you find yourself oversleeping, it might be the result of an underlying medical condition. Depression is heavily linked to excessive sleep. Sleep apnea, too, can cause one’s overall quality of sleep to decrease, resulting in needing more sleep to feel rested. If your partner reports snoring or you find yourself feeling unrested in the morning, a sleep study might be called for to identify any underlying issues.
Increased Obesity Risk
Oversleepers are at a greater risk for obesity and diabetes. We can draw all sorts of conclusions there. It could be that sleeping too much makes for general lethargy throughout the day. Because oversleeping is often the result of restless or interrupted sleep, daytime drowsiness is common. This could deter some from getting up and moving for regular exercise or drain their will to prepare healthy meals in favor of something quick and unhealthy.
However, studies demonstrate that oversleeping is tied to the development of obesity persists even when taking exercise and eating habits into account.
Headaches
Few things are more disappointing than waking up with a headache. It just starts the day on a bad note. Sleep impacts different neurotransmitters in the brain. They can be thrown out-of-whack by poor sleeping habits, such as not getting enough or getting too much sleep.
Back & Joint Pain
As comfortable and inviting as a soft bed can be, staying under the covers for too long can result in a variety of aches and pains. Similarly, a bedridden person in a hospital must be turned to prevent bedsores, staying in one position for too long can cause pain and inflammation. If you sleep on your side, you may find your hips or legs aching in the morning. Your back may hurt from inadequate support. Stomach sleeper? You’re most likely to experience neck pains when you wake.
The risk of waking with pain increases when you oversleep.
The solution for these aches and pains isn’t more sleep. It’s usually getting up, out there, and exercising!
How to Enhance Your Sleep Quality
Usually, oversleeping is triggered by a lack of quality sleep. If you want to get good, healthy sleep each night, you have to start by setting yourself up for success:
Tip #1 – Perfect Your Environment
A quality sleep environment is quiet, cool, and dark. Being too hot or too cold disrupts sleep. You may want to invest in light-blocking curtains (though allow some natural light to filter through!) If you do have to get up in the middle of the night, utilize night lights rather than flipping on overhead lights. It will keep your mind and body drowsy so that you can quickly return to sleep.
Close your bedroom door if the family pets enjoy your company a little too much at night. They may be cute and cuddly, but they can make quality sleep difficult to achieve. Crank the thermostat down a few degrees at night and keep appropriate layers on hand.
Tip #2 – Avoid Diuretics & Bedtime Snacks
The last thing you want is to be up with heartburn, indigestion, or making multiple bathroom trips throughout the night. Avoid eating rich, fatty, or spicy foods too close to bedtime. Similarly, avoid tea, coffee, and alcohol late at night. You want to give yourself the best chance for easy, uninterrupted sleep.
Tip #3 – Minimize Interruptions
You might live in a noisy place. You may have inconsiderate neighbors, busy streets, or unnatural light filtering in. Do your best to minimize the disruptions in your sleep environment. Ear plugs, eye masks, blackout curtains, and white noise machines can all prevent you from being jostled awake by unexpected sights and sounds.
Tip #4 – Wind Down Before Bed
Prepare for bed appropriately. Do something that helps you unwind and relax! Read a book. Put your blue-light screens away for the night. Take a cold shower or a soothing bath. A nightly ritual can help signal to your body and brain that it is time to rest.
What do you do to set yourself up for a good night’s rest? Share in the comments.